JULY – SEPTEMBER 2018 COOKING and WELL-BEING CLASSES at HEALTHEAST WAYS TO WELLNESS IN WOODBURY Open to the public WAYS to WELLNESS

Discover your WELL-POWER at Ways to Wellness and be the best YOU! Our expert staff is here to guide you whether you want to lose weight, improve your fitness, reduce your stress, or get a jumpstart on improving your health and well-being. It’s all about you, so get started today on your journey.

OUR INTEGRATIVE A MESSAGE FROM THE FOUNDER: PROGRAMS INCLUDE*: < Functional nutrition < Cooking classes < Personal training < Nutrition consultations < Chef consultations < Pilates reformer < Yoga and meditation < Group fitness < Massage < Life coaching Brenda Navin < Metabolic calorie test Senior Director, Community Health and Well-being < Cardio/fitness test < BODPOD (body composition test) Nothing is more important than your personal GET STARTED TODAY: You can schedule a complimentary health and well-being. It is my hope that Ways to consultation to learn about our broad Wellness can help you discover just how good you range of services, or simply book your cooking or well-being class today. can feel and challenge you to step out of your comfort Call 651-232-1926 or visit zone to try something new. Nothing inspires me more discoverw2w.org. than having a client stop by my office to share their SAVE WITH COOKING personal journey and what they have learned along CLASS PACKS the way. Come join our community. You won’t regret 3-pack of cooking classes: $138 5-pack of cooking classes: $199 feeling the Well-Power within you! First-time attendees can use promo code letscook! to save $20.

* With the exception of health psychology visits, services at Ways to Wellness are not covered by insurance, but you may be able to use your Health Savings Account (HSA) with a qualifying referral.

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MEAL PLANNING AND JULY PREP FOR WEIGHT LOSS Wednesday, July 18, 6 - 8 pm Instructor: Jeremy Reinicke SELF-DOUBT TO SELF-TRUST Cost: $59 per person Monday, July 9, 5:30 - 6:30 pm A little preparation can go a long way towards helping Instructor: Lisa Somerville, NBC-HWC us reach our weight-loss goals. Power through your day Cost: $25 per person with these protein-packed lunches that will give you Guided meditation and facilitated group conversation the boost you need to get through your day. will help you unlock your inner wisdom. Shift your Menu: Grilled Chicken Burrito Bowl with Black Beans mindset from self-doubt to self-trust. Nurture a more and Chia Vinaigrette; Herbed Vegetable Soup with confident you and start living a life with more ease Lentils, Quinoa and Basil ; Ginger Beef Edamame and less complication. Bowl with Sesame and Wilted Bok Choy

PROTEIN-PACKED SUMMER RENEW AND RESTORE Wednesday, July 11, 11 am - 1 pm Thursday, July 19, 5 - 6pm Instructor: Jeremy Reinicke Instructor: Emily Kline, CHWC Cost: $59 per person Cost: $25 per person We hear much about the importance of lean protein Replenish with deep relaxation practices. This class in our diet, but who wants to eat chicken every day? combines gentle stretching, affirmations, and guided Today we will make fun, summery salads that pack a imagery to soothe and nurture. Perfect for caregivers, well-balanced protein punch. parents, or anyone in need of self-care. Please wear Menu: Chickpea and Kidney Bean with comfortable clothing. Yoga mats and cushions Tomato, Black Olives, Feta and Greek Dressing; will be provided. Grilled Shrimp Salad with Avocado, White Bean and Herb Vinaigrette; Black Bean and Lentil Salad with Lime Vinaigrette and Baby Arugula

BUBBLES AND BITES Thursday, July 12, 6 - 8 pm Blue indicates COOKING CLASS Instructor: Jeremy Reinicke Cost: $59 per person Green indicates KID’S COOKING CLASS Whether you’re lounging around a back yard BBQ or attending a formal gala, summer is the perfect time to Pink indicates WELL-BEING CLASS enjoy a long, lean pour of sparkling wine! Join us to learn about sparkling wine and taste the appetizers that make them shine. = Class requires full participation Menu: Grilled Shrimp with Citrus Vinaigrette and All cooking classes have some element of participation. Serrano Chili; Chorizo Stuffed Mushrooms with Manchego Cheese; Smoked Salmon Crostini with = Wine or beer tasting Mascarpone, Honey and Pear; Dark Chocolate Available at cooking classes when indicated. Dipped Strawberries with Mint WAYS to WELLNESS

COUPLES MASSAGE CLASS GRILLS GONE WILD! Friday, July 20, 7 - 8:30 pm Thursday, July 19, 5 - 7 pm Instructor: LeeAnn Marie, LMT Instructor: Jeremy Reinicke Cost: $49 per couple Cost: $59 Bring a loved one and connect in a fun, new way. We’re stirring up the coals and setting our grills on fire Learn and practice a sampling of simple Swedish and for this one! Grab your appetite, your taste buds and Shiatsu massage techniques that you can continue to your friends and get to The Kitchen Table ASAP! share with one another for years to come. Nurture each Menu: Grilled Fish Tacos with Radish, Avocado and other and relax in this one-of-a-kind well-being class Sweet Smoked ; Grilled Oysters on the Half Shell taught by a licensed massage/Shiatsu therapist and with Chive Mignonette; Blackened Skirt Steak Lettuce energy work enthusiast. Wear comfortable clothing. Wraps with ; Flamed Peach We will be working on mats and pillows in the with Brandy Sauce Group Fitness Room.

FRIDAY NIGHT BITES – INTRO TO FUNCTIONAL ROSÉ’S RETURN! NUTRITION SEMINAR Friday, July 20, 6 - 8 pm Monday, July 23, 3 - 3:45 pm Instructor: Jeremy Reinicke Instructor: Lisa Hellem, RD, LD Cost: $59 per person Cost: FREE (registration is required as space is limited) Rosé is back! And we’re NOT talking about its evil Get healthy, lose weight, reduce pain, improve twin, White Zin! They can be anything from elegant, digestion and increase your energy level! Find out sparkling and sophisticated to a solid patio sipper. We what all the buzz is about with our new Functional will all be working together to make a nutritious four- Nutrition Program. At this seminar, we will explain how course dinner that pairs with different styles of Rosé! Functional Nutrition is different from common treatment Menu: Melon Crostini with Crispy Pancetta on Grilled plans, what you can expect and how to get started. Baguette; Grilled Rosemary Flatbread with Bleu Join our registered dietitian for more information and a Cheese, Grapes and Honey; New England-Style Crab gut-healing, anti-inflammatory treat. Cakes with Cilantro and Serrano Aioli; Chorizo Stuffed Mushrooms with Manchego Cheese A CHEF’S SAFARI – LOS ANGELES Friday, July 27, 6 - 8 pm CARDIOLOGIST IN THE KITCHEN Instructor: Jeremy Reinicke Thursday, July 26, 5 - 7 pm Cost: $59 per person Instructor: Jeremy Reinicke and Dr. Christine Lange, MD Ever wondered what a chef might eat while traveling? Cost: $59 per person Here is your chance to experience the dishes Chef Dr. Christine Lange is teaming up with our chef in the Jeremy brought back to Minnesota from his travels, kitchen. They will be answering all of your “cardio- both domestic and abroad. culinary” questions as they work together to make a Menu: Shabu-Shabu (Thinly sliced beef and vegetables delicious, heart-healthy dinner. cooked in a boiling broth by the diner at the table); Menu: Lentil Stew with Quinoa, Kale and Lime; Salmon and Tuna Nigiri Sushi Hazelnut Crusted Salmon with Zucchini Noodles and Savory

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INTRO TO FUNCTIONAL AUGUST NUTRITION SEMINAR Monday, Aug. 13, 3 - 3:45 pm Instructor: Lisa Hellem, RD, LD THE FRUGAL CARNIVORE Cost: FREE (registration is required as space is limited) Thursday, Aug. 2, 6 - 8 pm Get healthy, lose weight, reduce pain, improve Instructor: Jeremy Reinicke digestion and increase your energy level! Find out Cost: $59 per person what all the buzz is about with our new Functional Providing high-quality protein for you and your family Nutrition Program. At this seminar, we will explain how can get expensive. Today we will explore ways to save Functional Nutrition is different from common treatment big when shopping for meat. Then we will explore plans, what you can expect and how to get started. common butchery skills and practice proper protein Join our registered dietitian for more information and a cookery as well. gut-healing, anti-inflammatory treat. Menu: Eight Cut and Spatchcock Chicken; Chateau Briand and Filet Mignon; Pork Loin Chops; Fillet of Salmon PRO APPROACH TO MEAL PLANNING PANNING THE GLOBE – HAWAII Wednesday, Aug. 15, 5 pm - 7 pm Friday, Aug. 3, 5 - 7 pm Instructor: Jeremy Reinicke Instructor: Jeremy Reinicke Cost: $59 per person Cost: $59 per person Don’t start from scratch every day! Don’t eat the same All aboard! Get ready to experience authentic flavors thing every day either. Make one meal and reinvent it and techniques used in kitchens around the world. throughout your week. This will save time and money! Spice up your family’s dinnertime by getting up close Menu: Chicken Piccata with Capers and Shallot on and personal with cuisine from all across the globe. Gluten-Free Pasta; Honey Glazed Chicken with Red Menu: Ahi Tuna Poke Salad with Cucumber, Edamame Pepper, Broccoli and Chives; Chicken with and Avocado; Teriyaki Spam Sliders with Grilled Pineapple, and Bell Pepper Pineapple, Red Onion and Cilantro; Huli Huli Chicken (BBQ chicken with pineapple, soy and ginger) A CHEF’S SAFARI – NEW ORLEANS Thursday, Aug. 16, 6 - 8 pm BRILLIANT BALANCE Instructor: Jeremy Reinicke Monday, Aug. 6, 5:30 - 6:30 pm Cost: $59 per person Instructor: Lisa Somerville, NBC-HWC Ever wondered what a chef might eat while traveling? Cost: $25 per person Here is your chance to experience the dishes Chef Learn how to gain control over how you spend your Jeremy brought back to Minnesota from his travels, time. Complete a time balance assessment and learn both domestic and abroad. how to use and implement three strategies to find an Menu: Shrimp and Andouille Jambalaya; Cajun extra hour a day for whatever you want. (If this class Chicken and Sausage Gumbo; Louisiana Chargrilled interests you, check out Living at Full Power on Aug. 20!) Oysters with Bleu Cheese and Bacon; Crab Stuffed Catfish with Cajun WAYS to WELLNESS

GRILLING GREATNESS – FOAM ROLLING AND MEDITATION BURGER BASH! FOR PAIN RELIEF Friday, Aug. 17, 6 - 8 pm Friday, Aug. 24, 5 - 6 pm Instructor: Jeremy Reinicke Instructor: Justin Julson, CPT, CHWC Cost: $59 Cost: $25 per person Summer is in full swing and it’s time to fire up the grill! Join Justin Julson, CPT and Life Coach, for a Join Chef Jeremy to learn all the tricks you’ll need to combination of self-care you will not want to miss. take your grilling skills to the next level this season. Justin will lead you through a series of foam rolling Menu: Freshly Ground Turkey Burger with Lettuce, exercises to improve flexibility and reduce pain. Learn Tomato and Avocado; Black Bean Burger with Feta and about and experience a simple, mindful meditation for Herb Vinaigrette; Portobello Burger with Bacon, Egg stress reduction and gratitude. and Smoked Gouda CULINARY RX – LIVING AT FULL POWER FOR CARDIAC WELLNESS Monday, Aug. 20, 5:30 - 6:30 pm Wednesday, Aug. 29, 11 am - 1 pm Instructor: Lisa Somerville, NBC-HWC Instructor: Jeremy Reinicke Cost: $25 per person Cost: $59 per person Fully connect with yourself and create turning points to Hippocrates is considered the father of modern live free, light and fulfilled. Stretch beyond your comfort medicine. One of his most famous quotes is “Let food zone with guided self-reflection work and create be thy medicine, and medicine be thy food.” Join us as single points of intentional focus in this energizing and we dispel the myth that healthy food must be bland introspective class. (If this class interests you, check and flavorless. out Brilliant Balance on Aug. 6!) Menu: Pecan Crusted Fillet of Walleye with Coconut Quinoa; Edamame Puree and Grilled Asparagus

BRUNCH AND MIMOSAS Thursday, Aug. 23, 5 –7 pm FRIDAY NIGHT BITES – Instructor: Jeremy Reinicke CAMPFIRE COOKERY! Cost: $59 Friday, Aug. 31, 6 - 8 pm Who doesn’t love brunch?! In this hands-on class, Instructor: Jeremy Reinicke you will learn incredible Sunday brunch ideas while Cost: $59 per person enjoying the mimosa of your choice. We feed our bodies every day, but let’s not forget to Menu: Oatmeal Cakes with Apple Compote; Portobello nourish our relationships too! Grab your friend, sibling, Brunch Burger with Sunny Egg; Biscuits and with spouse, child or coworker and join us for this date night- Fresh Ground Maple Sage Sausage; Blueberry Scones style class where we all work together to create our feast. with Pecans; Build-Your-Own Mimosa Bar Menu: Cast Iron Hash with Kielbasa, Cabbage and Green Chilies; Sweet Vidalia Stuffed Onion Bombs with Parmesan, Basil and Tomato; Shrimp and Corn on the Cob Foil Packs with Cilantro and Lime

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SAUVIGNON SMASH SEPTEMBER Thursday, Sept. 13, 6 - 8 pm Instructor: Jeremy Reinicke CULINARY RX – FOR WEIGHT LOSS Cost: $59 Sauvignon Blanc is a staple in any serious wine Tuesday, Sept. 11, 5 - 7 pm collection. Tonight we will explore this grape and a few Instructor: Jeremy Reinicke different vintner’s representations along with the foods Cost: $59 per person that compliment them. Hippocrates is considered the father of modern Menu: Panzanella Salad with Asparagus; Walleye Slider medicine. One of his most famous quotes is “Let food with Tomato, Red Onion and Jalapeno Remoulade; be thy medicine, and medicine be thy food.” Join us Penne Pasta with Pesto, Grilled Chicken and Bell as we dispel the myth that healthy food must be Peppers bland and flavorless. Menu: Spinach Salad with Strawberry and Asian Pear; Broccoli and Beef with Red Bell Pepper and Bok Choy A CHEF’S SAFARI – YUCATAN, MEXICO Friday, Sept. 14, 6 - 8 pm CARB SAVVY COOKERY Wednesday, Sept. 12, 11 am - 1 pm Instructor: Jeremy Reinicke Instructor: Justin Julson and Jeremy Reinicke Cost: $59 per person Cost: $59 per person Ever wondered what a chef might eat while traveling? What’s the deal with carbohydrates? Are they all bad Here is your chance to experience the dishes Chef for us? Join us as Chef Jeremy breaks down the facts Jeremy brought back to Minnesota from his travels, on carbs. Then we will break into teams and practice both domestic and abroad. proper carb cookery. Menu: Cochinita Pibil (Braised Pork Butt with Achiote, Menu: Rice Pilaf with Carrots, Peas and Sweet Corn; Coriander and Orange Juice); Sopa de Lima (Chicken Turnip and Rutabaga Hash with Black Beans, Ham and Soup with Lime and Cilantro); Scallop Ceviche with Red Tomato; Zucchini Noodles with Classic Marinara and Onion and Avocado. Roasted Brussels Sprouts THE SOUTHERN BBQ JOURNALING TO GROW AND THRIVE Tuesday, Sept. 18, 6 - 8 pm Thursday, Sept. 13, 5 - 6 pm Instructor: Jeremy Reinicke Instructor: Emily Kline, CHWC Cost: $59 per person Cost: $25 per person From sauces and marinades to precision technique, Make space for yourself! Journaling is one of most no one BBQs like they do in the Deep South. So bring effective tools for reducing anxiety and enhancing your best southern drawl and your appetite, and get health and happiness. Learn and practice simple ready for a flavor explosion. journaling exercises to de-stress and gain self- Menu: Sticky BBQ Chicken with Celery Root Slaw; awareness. Hibiscus iced tea and journals provided. Peach Pit Pulled Pork Sandwiches with BBQ Beans; Alabama Style White BBQ Shrimp with , and Creamy Grits WAYS to WELLNESS

ANTI-INFLAMMATORY EATING FOR WEIGHT LOSS PANNING THE GLOBE – Thursday, Sept. 27, 5 - 7 pm Wednesday, Sept. 19, 4 - 5 pm Instructor: Jeremy Reinicke Instructor: Megan Green, RD, LD Cost: $59 per person Cost: $25 per person All aboard! Get ready to experience authentic flavors Did you know that inflammation could be sabotaging and techniques used in kitchens around the world. your weight-loss efforts? Inflammation in the body In this series, we will get up close and personal with contributes to weight gain and can lead to unhealthy cuisine from all across the globe. food cravings. In this class, we’ll discuss the ways your Menu: Empanadas with Hearts of Palm; Brazilian body becomes inflamed and calculate your nutrition Shrimp and Okra Gumbo (Caruru de Camarao); Black needs together. You’ll leave with a sample meal plan, a Bean Stew with Smoked Ham and Beef (Feijoada); list of anti-inflammatory foods to implement, and action Acai Mousse with Granola and Fresh Berries steps to take to get closer to feeling your best! (Açaí Na Tigela)

STRESS LESS FOR HEART HEALTH FRIDAY NIGHT BITES – Thursday, Sept. 20, 4 - 5:30 pm Instructor: Dr. Christine Lange, MD and A FEAST FROM THE MIDDLE EAST Emily Kline, CHWC Friday, Sept. 28, 6 - 8 pm Cost: $49 per person Instructor: Jeremy Reinicke Join Cardiologist Christine Lange and Life Coach Cost: $59 per person Emily Kline to learn more about how your heart health We feed our bodies every day, but let’s not forget to is more than your cholesterol and blood pressure. nourish our relationships too! Grab your friend, sibling, Stress can have a big impact on your mind, body, and spouse, child or coworker and join us for this date spirit, including your heart. In this workshop, you will night-style class where we all work together to experience ways to improve your response to stress create our feast. including meditation, breathing exercises and simple Menu: Cauliflower Shawarma with Pomegranate, techniques you can start practicing today. Dr. Lange Tahini, and Pine Nuts; Kibbeh (Lamb and Bulgar Wheat will discuss how the body’s response to stress can Fritters); Shakshuka (Eggs Poached in Tomato Sauce); affect your health. Wear comfortable clothing. Kufteh (Herbed Meatballs in Tomato Plum Sauce)

FALL GRILLING – CRANKIN’ UP THE “HEAT”! Wednesday, Sept. 26, 6 - 8 pm Instructor: Jeremy Reinicke Cost: $59 per person Spice lovers, this one’s for you! Tonight we are cranking up BOTH dimensions of “heat”. We’re turning the grill up to high and putting the spice on blast with fresh chili peppers. Menu: Grilled Jalapeno Poppers with Cheddar and Spicy Italian Sausage; Vietnamese-Style Bánh Mì Burgers with Thai Chili slaw; Grilled Chicken Skewer with Spicy Orange Ginger Glaze; Jasmine Rice with Cilantro

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HOW TO REGISTER

LOCATION: CANCELLATION POLICIES: HealthEast Ways to Wellness Well-being classes may be cancelled 72 hours prior 1825 Woodwinds Drive, Woodbury, MN 55125 to class for a full refund or credit. Well-being classes (Located within HealthEast Clinic - Woodwinds) cancelled with less than a 72-hour notice will be lost.

REGISTRATION: Cooking classes are non-refundable. Cooking Available online at healtheast.org/wellnessrsvp, classes can be cancelled more than one week in prepayment required for all classes. advance for credit towards a future class. Cooking classes cancelled with less than seven day’s notice will PHONE: be lost (due to advance preparation and purchasing). 651.232.1926 If Ways to Wellness cancels a class, a full refund will be granted by request. EMAIL: [email protected] Weather: Generally, Ways to Wellness does not cancel classes due to weather. Please plan ahead if your WEBSITE: preference is not to drive in inclement conditions. discoverw2w.org

If you are a HealthEast employee and you wish to enroll yourself in a class, please fill out a Wellness Dollar Agreement form, found on the Infonet (Click on Employee Tools, then select Employee Well-being). Wellness dollars are non-transferable. WAYS to WELLNESS

MEET OUR TEAM Our team includes registered dietitians, certified personal trainers and life coaches, as well as a chef and a psychologist. We’re experts in nutrition and weight management, corrective exercise and fitness LISA HELLEM training, and lifestyle and behavior Lisa enjoys guiding clients to implement a real food way of living on a consistent basis. Her approachable change. This unique skill set allows and positive style helps empower clients. She strives us to treat each client as a whole for each client to experience the impact that healthy food and regular activity have on health, energy and person. We’re passionate about quality of life. Lisa has a Bachelor of Arts degree in helping people achieve their personal dietetics and is a registered licensed dietitian and certified personal trainer (NSCA). well-being goals, and we can’t wait to work with you.

JUSTIN JULSON Justin is passionate about helping others reach their full potential in the gym and in life. He specializes in sports performance, full-body mobility, strength JEREMY REINICKE training and weight management. Justin believes in a holistic approach consisting of whole, natural foods, Jeremy takes a “back to the basics” approach to stress reduction, periodized training, and spirituality. cooking whole and fresh foods, focusing on using Justin is a certified strength and conditioning the best available, locally-grown ingredients whenever specialist (NSCA) and a certified health and possible. He has always been passionate about great wellness coach (Wellcoaches). food and loves helping others take command of their own kitchens. Jeremy received his Associate of Applied Science degree from Le Cordon Bleu College of Culinary Arts.

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CHRISTINE LANGE, MD MEGAN GREEN Dr. Lange has a particular interest in office-based Megan is truly passionate about helping each person cardiology, stress testing, echocardiography, cardiac figure out what it means for them to achieve optimal CT and women’s cardiovascular health. She received health and to feel their absolute best. She believes her medical degree from Tufts University School of learning new ways to take care of yourself should be Medicine, completed her internal medicine residency an enjoyable process. Megan likes helping clients at New York Presbyterian/Weill Cornell Medical Center make simple changes to their well-being that add and her cardiovascular disease fellowship at Beth up to a big difference in how they feel. Megan has a Israel Medical Center. Bachelor of Science in dietetics and is a registered dietitian, certified personal trainer (ACE), and STOTT Pilates instructor Level 1.

EMILY KLINE Emily helps people take an integrative approach to wellness. In addressing the mind, body and LISA SOMERVILLE spirit, people are able to clarify their highest values As a health and wellness coach, Lisa works and priorities so they can begin to make meaningful collaboratively with clients to tap into their innate and sustainable lifestyle changes. Emily is available ability to heal themselves and live a life that is full of to support people in any area that is impacting their joy, optimism and true happiness. She supports each health and well-being, such as work/life balance, client with a genuine sense of curiosity and provides stress management, relationships and weight loss. opportunity for self-exploration. Lisa has a strong Emily is also available for one-on-one yoga and interest in self-compassion and mindfulness, including mindfulness meditation sessions. Emily completed meditation and yoga, and is available for one-on- professional training and certification in integrative one sessions. Lisa holds a Bachelor of Science in health coaching from Duke Integrative Medicine health promotion/wellness and health education, at Duke University, and she is a certified and is a national board certified health and wellness Yoga Alliance teacher. coach by the International Consortium for Health & Wellness Coaching. She is trained in YogaFit Level 1, Chakras, Kids and Mindfulness Meditation, and MBSR: Mindfulness-Based Stress Reduction Program. © 2018 HealthEast® 7318-578303 6/18